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Couch to 5K (aka Running 101 for lazies)

Submitted by Joyful Abode on January 3, 2009 – 7:21 pmView Comments
Couch to 5K (aka Running 101 for lazies)
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I  have NEVER been athletic… ever.

And honestly, probably never will be. But I’ve tried to run a few times, and basically died each time. Treadmill or elliptical? Fine! I can go on those with no problem… A half-hour workout on the elliptical at the gym will exhaust me, but it doesn’t seem like it does much. I mean, I’m not sore the next day. I still can’t run a block on real pavement. So it’s like the elliptical is just fake running.

Well, I’m sore now. I’ve been sore for two days.

shoes

While I was in SC for the holidays, I visited a running store with 2 great friends and my husband. They put me on a treadmill and videotaped my legs/feet/ankles while I jogged. Then they showed me the video in slow-motion and explained that I was a SEVERE pronator. They put me in a support shoe, and made me run again. Still pronating like crazy. Evidently I’m in the 2% of people who need extreme support… and insoles for arch support… and a heel lift in my left shoe (scoliosis/leg length thing). I ended up with those shoes up there.

On Thursday, I completed Week 1 Day 1 of the Couch to 5K program. Week one goes like this: “Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.” Doesn’t sound so bad, does it? Only 8 total minutes of jogging. Well let me tell you, jogging uses totally different muscles than the elliptical and I am SORE. Plus, having my foot positioning corrected puts pressure on the outer edges of my feet, so that hurts too… but probably less than my knees would hurt without the correction.

Today I did Week 1 Day 2, and I’ll continue on Tuesday. I’m using Ullrey’s podcast… it’s trancey sort of music and he tells you when to run and when to walk. I thought it would be annoying, but it’s not.

Have any of you done this particular program before? Anyone a runner who remembers the DYING phase of starting to run? Any tips or advice?

Is anyone out there as unathletic as I am, and willing to jump on and join in?

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  • Jodie
    I am on Week 1 Day 2 of the program and am glad to see I'm not alone in the pain department! I can walk 4 miles a day and know that after awhile my shins will stop hurting. I'm a fast walker and my family hates walking with me. This interval training is killing me! The whole time my shins KILL me and I feel like I won't make it through! I have been thinking of repeating the first week as well, should I repeat? When will my shins stop hurting? Is the five minute warm up enough to stretch the calves and shins?
  • Kitty
    I'm with you! I just started the other day and Damn am I sore! Thou my dog is happy. Lol. Yes.. No one mentions the Dying part of the program. Lol
  • Hey! I swam on a US swimteam until I was a junior in college. I decided I should run because I always hated running, and what I hate, usually turns out to be what I need. Before I started, two miles was insanely long. So, I started out with two miles a day. 6 months later I was running 8 miles a day, 6 days a week and loving it. So, good luck to you!
  • yayanana
    I don't know why I never heard of this. Good luck. The music sounds great!
  • Wow... thank you all SO MUCH for the encouragement. I thought I might get tomatoes thrown at me because this post isn't strictly domestic in nature (though "care of self" could be considered a domestic issue. haha).

    Redhairedgirl's blog is such an inspiration! Thank you for sharing that with me, Deej.

    Everyone who de-lurked to comment: thank you, and welcome! :) I hope you comment more.

    Yetunde, sometimes I just need someone to tell me they recall feeling like dying as they are running... being married to a guy who's been a runner since age 12 isn't very helpful in that aspect. He SAYS he remembers the "difficult" stage at the beginning, but I have a feeling he doesn't really remember... and also, a boy starting to run at age 12 and a woman starting at age 24 have GOT to have different physiological responses, you know?

    Kat YAY! I just did Week 1 Day 3 and was considering repeating week 1, but I think I will push for week 2 (at the encouragement of people here and elsewhere).
  • Kat
    Thanks for resurrecting my interest in the Couch to 5k program! I've wanted to do it for years but was always too lazy to 1) bring a stopwatch with me to time my intervals and 2) count intervals. I downloaded Ullrey's podcasts and found a few more "homemade" ones to try as I progress. I already completed day 1 of week 1 and tomorrow will be day 2. I hope we can stick with it! Thanks again, girlie!
  • I couldn't even do a full minute when I started the C25k program. I had to slow myself down to the point where I was jogging slower than I walked.

    It took me six months to finish the program and on my final day, I did my very first 5k race and finished in an amazing (for me) 39:18. I was terrified the finish line would be gone and no one would be left by the time I got there.

    Finishing a real 5k race made me feel like I could do anything and next thing you know, I was signed up for a full marathon.

    I truly believe if I can do it, almost anyone can do it!
  • I vividly remember the dying phase of running. In fact that's what keeps me from exercising. It also ended any fantasies of a career as a Marine Corps officer...way back when. You know how people say exercise makes you feel SO good, and the release of endorphins, yada yada...Well I've never experienced that, lol. I know I need to exercise, but I just hate pain!
  • I started the couch to 5k over the summer and noticed the same thing you did. The first few days I was sore and exhausted! I thought running was supposed to boost your energy. Well, after the first week I wasn't sore anymore and I had energy, plus I was happier. I put good tunes in my pod, and downloaded some old time radio podcasts from mediafly.com. Can't wait for summer so I can run again!
  • My sister has used this program and she loved it. I keep saying I'm going to start but darn Chicago weather is so cold! Or so that's my excuse... but hey, it's a new year! Anything's possible. Good luck!
  • o boy those shoes look comfy
  • Sarah
    I love Ullrey's podcast, the music is great for zoning out and just running. I did it a while back, and now am sadly back out of shape. I'm starting week 2 this week, too! Good luck!

  • Good gosh! I get shin splints just *thinking* about jogging. That's my story, and I'm sticking to it.


    But seriously, good luck with the program. I love to walk briskly, but cannot (cannot!) do the running thing. I don't think there are a pair of shoes out there that could help me. :(


    Dana


  • Stacy
    I started with Coach to 5K a few ago. I remember thinking that the first week was pretty easy but Week 2 kicked my butt. Fast forward ahead a few years, I've run a bunch of races including a couple of half marathons and a full marathon. I'm actually kind of addicted to half marathons now!

    My biggest advice is good shoes, be consistent, and to go slower than you think you should be. If you can't talk while you're running, you're going too fast!
  • TaraCuda
    It works and it gets better! I'm a fan, and I enjoy Ullrey's podcasts. Good shoes make all the difference, too.
  • I used that program as my gateway into running. Eventually I ran a marathon so I can testify that it works and really eases you into running and into enjoying running.

    Good luck!
  • Danielle
    I started the couch to 5k program last January and I thought it was a great start to get me running. I did get bored by around week 6 or 7 but it gave me a great start to work from.

    Oh, and I only used the podcasts which I thought were great because I didn't have to worry about watching the clock to determine when I needed to start or stop running.
  • I have wanted to do this program for a long time. Unfortunately, a diagnosis of Ehlers-Danlos is going to keep me from ever starting. I wish you great luck with this program and want to send you to Carrie. She has not only succeeded, she is now running half-marathons.

    http://www.redhairedgirl.com/main/
  • I'm trying to lose weight before I go wedding dress shopping and I've been wanting to get into running, so I'll try this with you. It sounds like fun.
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